Download STATIC, BALLISTIC and DYNAMIC STRETCHING

STATIC, BALLISTIC and DYNAMIC STRETCHING
Flexibility, one of the health-related components of fitness, can
be improved by incorporating stretching into one’s physical
fitness program. The three modes of stretching used to
increase flexibility include ballistic, static stretching, and
dynamic.
Ballistic Stretching exercises are performed using rapid, bouncy
movements which provide force to lengthen muscles.
Although this particular type of stretching has been indicated
to improve flexibility, it also can lead to injury due to tearing of
muscle tissue. Similarly, ligaments (which connect one bone to
another) can be overstretched, which can promote joint
instability. Loose joints may further lead to subluxation and
dislocation.
Static Stretching involves the slow, gradual lengthening of a
muscle. Once a final position is reached, the stretch is held for
several seconds. Because the stretch occurs slowly, the muscle
can relax, resulting in greater length. This is the stretching
technique practiced most frequently among fitness
professionals, and poses very low injury risk.
Dynamic Stretching involves movement while stretching a
muscle or muscle group, without the bouncing associated with
ballistic stretching.
To optimize performance and minimize injury risk, all stretching
should be performed when the body’s muscles are warm.